When you want to achieve the maximum growth of the buttocks, you must do a lot of research to be able to determine which exercises to incorporate into your routine, and although the squat is a fixed one that you will continue to apply, in recent years the Hip Thrust or hip thrust that has been positioned in the list of the best gluteal exercises and the most functional exercises, however, in the field of bodybuilding there are many myths and predictions, so you must know the benefits of each one to discover which one is better to enhance your buttocks.

Due to the demands of knee extension and the strong lowering component inherent in the squat, are often considered "more difficult" to perform than hip thrusts, in part because they lead to greater muscle activation. However, if your goal is to accelerate glute growth, you'll need to prioritize certain muscles and ranges of motion.

Hip thrusts don't strengthen the quads like squats, nor do they work as well in the stretch position, but they do transfer improvements in the thickness of the gluteus maximus.

In addition, hip thrusts require a greater amount of electrical output to the gluteus maximus (due to the interaction between the nature of the activation angle curve EMG inherent to the gluteus maximus and the unique nature of the twist angle curve inherent to the hip thrust exercise).

Thanks to the high activation of upper EMG, in addition to the tension and metabolic stress they produce, hip thrusts lead to the greatest hypertrophy gains. Since the hip thrust is harder at the top of the movement when the glutes are short, they probably won't lead to any change in muscle length, but the angle of pennation might increase slightly.

For its part, with the squats you will achieve the highest levels of eccentric strength and displacement of the bar, as well as the greatest changes or improvements in the length of the gluteus maximus.

The squat produces the amplitudes of the gluteus maximus lower, due to the interaction between the gluteus maximus and the twist angle curve inherent in the squat exercise. However, due to the muscle damage they produce, in addition to moderate activation and tension, they will still produce good gains in gluteus maximus hypertrophy (just not so much like hip thrusts).

Comparing the two exercises:

Squats are harder in a stretched position, which allows the muscle fibers to lengthen slightly. Since squats require a reversal from the eccentric to concentric phase in the air (hip thrusts can almost drop to the ground), they will result in the highest levels of eccentric strength, whereas squats will use the greatest range of motion in terms of bar displacement.

Which one wins the battle to get the perfect buttocks?

While we have confirmed that hip thrusting generates the greatest hypertrophy gains. The most important thing is that when you include hip thrusts and another large compound exercise such as squats on the same day, you do the large compound exercise first, as it will likely not be as effective for the glutes and more effective for other muscles.

That's why keep combining these exercises in your routine, both are necessary to achieve maximum growth of the buttocks. You should have both an exercise that puts high tension on the glutes in a lengthened position as well as a shortened position. So go for it all! If you want to strengthen those glutes, combine these two exercises!